BAND TRAINING FOR JIU-JITSU

Imagine an inexpensive and versatile exercise tool that could be beneficial for everyone. It can be scaled down for those just beginning a strength training program to those who are advanced and in need of an additional challenge to their current program. A piece of equipment that can be taken anywhere when traveling and allow for a type of resistance that is different from what a free weight can provide. The resistance band offers just that, a simple and effective tool that can be included in anyone’s current exercise regimen. From football to MMA, bands are included in strength and conditioning programming for virtually all sports due to their effectiveness and versatility; jiu-jitsu should be no exception and bands should be utilized for several reasons.

Omni-Resistant

As with many other sports, jiu-jitsu has quite a bit of lateral and rotational movement. You won’t always move your arms as you would a bench press or cable row; you won’t always squat and lunge with your knees and feet pointed directly in front you. Band Training allows us to train in various loads and planes which are not possible with free weight exercises. Pulling and pressing bands at different angles and loads has great carry over to the sport of jiu-jitsu. As you perform an exercise with a barbell, the load becomes easier to move in certain positions. This is apparent when you perform a squat; it is much easier to move a weight at the top of the movement compared to the bottom half. Bands allow for a different type of load known as “accommodating resistance.” This type of tension increases as you extend through a movement from a flexed (or shortened) position. Bands also teach stabilization and stiffness through major compound movements, such as squats and deadlifts. If you aren’t stiff and stable, you would be unable to complete the exercise through the entire range of motion. Band Buying From my experience Rogue Fitness and Elite Fitness offer some great quality bands that offer a strong value. The tension will vary based on the width of the band so one band may not be enough.  A mini band (1/4-1/2” width) is ideal for warm ups and upper body movements which have between 15-30lbs of tension. An average band (1/2-1 1/8”width) has 50-65lbs of tension can be used for the lower body movements as well as compound upper body movements. The strong bands (1 ¾-4” width) are used primarily for lower body movements and joint distraction have a tension between 100-200lbs. Depending on your level of strength, these bands will be the perfect addition to your toolbox.

Band Together!

Competitive jiu-jitsu can be highly stressful on the body, so when including strength exercises, it would be a wise decision to include some exercises that are low impact and not as taxing on the body, resistance bands offer just that. Below are some of my favorite band exercises for jiu-jitsu athletes. Whether you are an experienced lifter or new to strength training, these will undoubtedly add some challenge to your current routine.

X-Band Squat

This is similar to a traditional squat with a slight variation and increased difficulty. Stand over the band and cross it over, forming an “X” in front of you. Hold the bands in front of your shoulders. Your feet should be shoulder width apart with your toes pointed straight or with a slight external rotation. Begin the squat by breaking at the hips and knees while maintaining an upright torso. Squat as low as you are physically capable, while maintaining a neutral spinal position. The inward tension on your feet from the bands will allow greater glute activation and make the movement more challenging.

Paloff Press

The Paloff press is an uncommon exercise that is very effective in training the abdominal and oblique muscle groups. Known as an “anti-otation” exercise, the tension from the band is producing a tension that is pulling laterally and your abdominal muscles have to stabilize in order to hold the band in front of you. This is particularly important for jiu-jitsu athletes as low back pain can be common and a strong and stable “core” is necessary. Begin by standing with a shoulder width stance, 1-2 feet away from the band attachment. Grasp the band with both hands and hold it firmly at the center of your body, aligned with your sternum. Brace your abdominal muscles and squeeze your glutes, while maintaining a neutral spinal position. In a quarter squat position, extend your arms directly in front of you without letting them sway towards the band attachment. Repeat on the other side.

Band Push Ups

Push ups are a challenging exercise that strengthen the anterior chain, including the abdominals, pectorals, and anterior deltoids. As with other calisthenics, most people quickly adapt to the stimulus provided by bodyweight pushups; so it is necessary to find more challenging ways to perform them in order to see continued progress. Bands are an additional challenge to the exercise by creating more tension at the top position of the push up. Begin by lying face down on the floor with your heels together and hands beneath your shoulders. The band should be placed across your shoulder blades and the end of the bands under each hand. Squeeze your glutes and abdomen to maintain a neutral spinal position, not letting your pelvis sag down. Press away from the ground by extending your arms until they are completely locked out. Reverse the movement slowly until your chest lightly touches the ground while still maintaining full body tension.

Band Deadlifts

Deadlift variations are paramount in any strength program for athletes. Strong hip extensors are essential in that they allow you to stabilize your lower back and move powerfully on the mat in various guard positions. Begin by standing with your feet in a hip width position with the band directly underneath the arches of your feet. Hold each end of the band at your side and hinge your hips back, while maintaining a neutral spinal position. Continue to hinge back with a slight bend at the knee; once you can no longer hinge without rounding your back, reverse the direction by standing back up.

Band Resisted Pull Ups

Jiu-jitsu competitors typically exhibit high rates of relative strength, meaning they are strong for their size and can perform most body weight exercises with ease. In order to continue seeing benefits from these types of exercises, we must find ways to make them more challenging. One way to do this is by using a band to increase the load of a pull up. Begin by attaching the band above your hips or around your neck. Grasp the pull up bar with a grip slightly wider than shoulder width apart. Pull yourself toward the bar by depressing your shoulder blades and pulling your elbows towards your sides. Once you’ve reached a full contraction at the top, reverse the movement by slowly lowering yourself back down until your arms are fully extended.

Lateral Lunge with Band

As mentioned previously, you won’t always move in a sagittal plane on the mat. Your knees and hips will not be aligned perfectly as they are in the squat or deadlift; therefore it is important to train movements in the frontal plane. Begin by standing parallel to the band, grasping it hand-over-hand in a shoulder width stance. Hold the band in front of your sternum at the center of your body. Step away from the band with one foot while the other leg stays in place. Flex at the knee and hip, performing a squat over the far foot, while the other foot stays in place extending that knee. Squat as deep as you comfortably can, while maintaining an upright posture and a neutral spinal position. Extend the knee and hip, reversing the direction to the original starting position.

 More Tools in your Box

Similar to a barbell or kettlebell, bands are just one tool in your toolbox; they should not be the only piece of equipment you use. Bands are a great addition to your current exercise program; they can offer you a challenge to your current exercises as well as assist in making other movements less difficult. Give them a try and you won’t be disappointed.

Words: Naveed Sha Photos: Kirana Rivera

Originally Appeared in Jiu-Jitsu Magazine #25 August 2014